VALERIE HESSLINK YOGA
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Valerie Hesslink Yoga LLC ©2016

Legs Up The Wall Sequence

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Legs up the wall can be done anytime of the day, but you may feel deep benefits most near the end of the day. 
this sequence will be good to do if you are tired, if you are stressed, if your body aches or if you can't sleep. Of course you never NEED a reason to take care of your body our yourself, but if you are feeling off, this may be a sequence to try. I also recommend being comfortable weather you add warm socks or remove them if you are running hot, also if this sequence puts pressure on your spine, I recommend playing around with placing a blanket or adding height to a blanket under your hips. 
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Allow your body to adjust with your legs being up a wall, notice your breath and make sure it feels like your breath is free, you may move your body towards or away to the wall to adjust or bend your knees a bit as your muscles begin to open up. Do this for up to 5 minutes or longer
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Single leg straddle - hold this pose for 1 to 5 minutes or tick toc your legs continuously against the wall for the duration
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Next begin to cross the legs. you may do this where it is comfortable in your body which may be at the ankles as pictured, or near the shins or thighs to your comfort. do this for 1-3 minutes and than switch the cross and repeat
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Single leg straddle - hold this pose for 1 to 5 minutes or tick toc your legs continuously against the wall for the duration
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Fallen Tree pose- you may have your bent leg on your shin or thigh. 1-3 minutes
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Reclined bound angle- hold for up to 5 minutes, and know it might feel nice to either add or take away a blanket support underneath your hips
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Reclined Pigeon Pose up the wall- be prepared to scoot your seat closer to or further away from the wall for your best stretch. hold for up to 5 minutes
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Bridge pose or Single leg Bridge pose (pictured) 1 to 3 minutes
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Reclined spinal twist - leverage your feet into the baseboard to support the twist. 1-5 minutes each side.
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Fallen Tree pose- you may have your bent leg on your shin or thigh. 1-3 minutes
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Return to a neutral position for about 1 minute


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Reclined Pigeon Pose up the wall- know that your second side you may have to reposition your body to the wall for your best stretch. hold for up to 5 minutes
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Wide Legged or straddle pose. hold for 5 minutes or longer
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Reclined spinal twist - leverage your feet into the baseboard to support the twist. 1-5 minutes each side.

​When complete - roll onto your side and wait for a few breaths before coming off of the wall. you can complete this practice either in a Shavasana potion or seated meditation pose with your back resting against the wall.
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